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Sergio Training Routine
Sergio Training Routine
Sergio Training Routine
Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine
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Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine
DB Flyes supersetted with Dips.
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5 sets of 15 reps with 80 pound dumbbells, supersetted with dipping. The set, rep and
weight scheme for dipping was not provided by Sergio Oliva.
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Tuesday. On Tuesdays, Sergio worked his shoulders, biceps and triceps. Most rep and set
schemes followed a 55 pattern.
Press. 5 sets, 15 reps with 200 pounds
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Sitting Down Triceps. 5 sets, 5 reps with 60 pound dumbbell, supersetted with Tricep
Press Downs
Wednesday. On Wednesday, Sergio worked abs first, then heavy squats and calves. You will
notice that there is no direct hamstring work.
Situps. 10 sets, 50 reps
Leg Raises. 5 sets, 20 reps
Side Bends with Bar Behind Neck. 5 sets, 200 reps
Squats. 300 x 5, 400 x 5, 440 x 5, 470 x 5, 500 x 4
Standing Heel Raises. 10 sets, 8 reps, 300 pounds
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Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine
Chinning Bar with Closed Hands. 5 sets, 5 reps, supersetted with Tricep Machine Pull
Downs
Saturday. Another ab and leg day. Sergio used lighter squats, and also incorporated front
squats into his routine. Again, no direct hamstring work. Also notice that Sergio performed three
20-rep squat sets.
Situps. 5 sets, 10 reps
Leg Raises. 5 sets, 10 reps
Side Bends with Bar Behind Neck. 5 sets, 50 reps
Squats. 3 sets, 3 reps with 300 pounds. 2 sets, 3 reps with 400 pounds. 3 sets, 20 reps
with 250 pounds.
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8 Comments
O sdelSept
em ber2 7 , 2 0 1 2 at1 1 : 2 4 pm - Reply
Serg io O livaw ast
he only body buildert
o beatArnold Schw arz eneg g erin aM rO ly m piacom pet
it
ion.
K eep in m ind t
hathe did t
hatalm ost3 0 or4 0 y earsag o, t
here w ere differentt
raining rout
inesand
w orkout
s.
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Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine
1 4
V it
am an T N ovem ber1 7 , 2 0 1 0 at7 : 3 6 am - Reply
Serg io O livaw asm y favorit
e body builder
PopularCom m ent
. L ike orD islike:
8
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Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. Sergio Oliva Training Routine
K ris R . June5 , 2 0 1 0 at8 : 4 4 pm - Reply
Serg io rout
ine isone of t
he best
. Thanksfort
he inputon hisrout
ine, ive used t
hisrout
ine forsix m ont
hs
and it
sg reat
.
Hotdebat
e. W hatdo y ou t
hink?
6
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